"When I graduated college and moved into my apartment, I started feeling unwell. I was high on adrenaline and combating it, but I knew something was wrong. It wasn't until I moved out two years later that I discovered black mold behind my bed and that my oven had been leaking carbon monoxide!" - Melanie Avalon

Melanie Avalon returns to the show after nearly a decade, and we dive deep into all things biohacking, longevity, and wellness. This Renaissance woman—actress, author, podcaster, and entrepreneur—shares her passionate perspective on topics from wine consumption to protein intake that challenge conventional wisdom. I was fascinated by her strategic approach to finding healthier wines at restaurants and her commitment to one-meal-a-day eating while maintaining muscle mass. We explore the EMF risks from our devices, debate protein's role in longevity, and discuss the importance of red light therapy and sauna sessions for detoxification. Melanie's journey into biohacking began with health challenges that led her to become the ultimate self-experimenter, now sharing her discoveries through multiple podcasts and wellness product lines.

What you'll learn:

• Why European organic wines might be better choices and how to find them at restaurants

• The science behind Melanie's one-meal-a-day approach and how she consumes 300g of protein in a single meal

• How EMFs affect cellular calcium channels and simple ways to reduce your exposure

• The importance of protein for maintaining muscle mass as you age, despite conflicting longevity research

• Benefits of red light therapy for circadian rhythm regulation and pain management

• How sauna sessions can support detoxification and overall wellness

• The concerning lack of regulation in beauty products and brands that prioritize safety

Love the Podcast? Here’s what to do:

Make My Day & Share Your Thoughts!

• Subscribe to the podcast & leave me a review

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Join 50,000+ followers who make this podcast thrive.

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Full show notes (including all links mentioned): https://jjvirgin.com/avalon

Get Melanie’s FREE Fasting Guide, Food Sensitivity Guide, and Thyroid Guide

I'm tackling a hot topic today that might surprise you: why intermittent fasting could be backfiring for women over 40. If you've been diligently following that 16:8 schedule and skipping breakfast, you might actually be accelerating muscle loss at a time when preserving lean mass is critical. Studies show that women in perimenopause and beyond need MORE protein, not less, and that consuming it earlier in the day is essential for maintaining metabolic health. I explain why eating breakfast sets your metabolic tone for the day, prevents the catabolic breakdown of muscle, and helps regulate blood sugar. Plus, I share my personal experiment with fasted workouts versus eating before training—with surprising results that changed my entire approach to morning nutrition.

At age 40+, we need to focus on preserving muscle tissue to maintain metabolism and quality of life, not just weight management. This episode reveals exactly how much protein you need, delicious high-protein breakfast options, and how to adapt intermittent fasting to work WITH your hormones, not against them.

What you'll learn:

• Why muscle preservation becomes critical after age 40 and how breakfast plays a key role

• The scientific research on how skipping breakfast affects metabolism and muscle preservation

• How proper protein timing can prevent "anabolic resistance" as we age

• My personal experiment with fasted vs. fed workouts and the game-changing results

• Practical high-protein breakfast options that support muscle maintenance

• How to adapt time-restricted eating to work with your hormonal needs

• The ideal protein intake for women over 40 (hint: it's higher than you think!)

Love the Podcast? Here’s what to do:

Make My Day & Share Your Thoughts!

• Subscribe to the podcast & leave me a review

• Text a screenshot to 813-565-2627

• Expect a personal reply because your voice is so important to me.

Join 50,000+ followers who make this podcast thrive.

Want to listen to the show completely ad-free?

• Go to subscribetojj.com

• Enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!)

• Click “TRY FREE” and start your ad-free journey today!

Full show notes (including all links mentioned): https://jjvirgin.com/goodbreakfast

"Our gut microbiome had a big deal in protecting us and teaching the immune system who's a good guy, who's a bad guy." - Dr. Steven Gundry

I welcome back controversial cardiologist-turned-nutrition expert Dr. Steven Gundry to discuss his latest book, Gut Check, where he shares groundbreaking insights on how our microbiome influences everything from mental clarity to longevity. As a former heart surgeon who now sees patients six days a week, Dr. Gundry revealed why both neurologists and cardiologists are now obsessed with gut health—because as Hippocrates said 2,500 years ago, "All disease begins in the gut." We explored how leaky gut leads to systemic inflammation and accelerated aging, plus practical ways to repair your gut barrier and restore your internal "tropical rainforest" of beneficial bacteria. Dr. Gundry also challenged popular "Blue Zone" myths, arguing that longevity hotspots aren't plant-based paradises but rather communities of active people consuming fermented foods, animal products, and engaging in consistent physical activity on hilly terrain.

Get Dr. Gundry’s new book Gut Check: Unleash the Power of Your Microbiome to Reverse Disease and Transform Your Mental, Physical, and Emotional Health

What you'll learn:

• Why leaky gut is the hidden driver behind autoimmune disease, Hashimoto's, eczema, depression, and brain fog

• How the health of your gut barrier directly impacts your longevity and quality of life

• The crucial role of butyrate and why 80% of your colon cells depend on it for nourishment

• Why simply taking probiotics isn't enough—you need fermented foods and prebiotics together to rebuild gut diversity

• Simple ways to increase beneficial short-chain fatty acids through foods like vinegars and low-sugar kombuchas

• The truth about Blue Zones and why many longevity hotspots actually feature sheep herders eating fermented dairy and cured meats

• How "exercise snacking" throughout the day on hilly terrain contributes to longevity

Love the Podcast? Here’s what to do:

Make My Day & Share Your Thoughts!

• Subscribe to the podcast & leave me a review

• Text a screenshot to 813-565-2627

• Expect a personal reply because your voice is so important to me.

Join 55,000+ followers who make this podcast thrive.

Want to listen to the show completely ad-free?

• Go to subscribetojj.com

• Enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!)

• Click “TRY FREE” and start your ad-free journey today!

Full show notes (including all links mentioned): https://jjvirgin.com/gundry